Pangani Chifuwa Chachikulu ndi Cholimba
Chifuwa cholimba, chomwe chimangidwe sikuti chimangoyang'ana bwino koma chimapangitsanso mphamvu yapamwamba ya ntchito zosiyanasiyana, makamaka kulankhulana, ndi kumenyana ndi masewera. Ndikofunika kuti tisanyalanyaze minofu ya chifuwa ndi momwe akudalira.
Onetsani Uthenga
Chitani izi ndi mabulosi kapena zibulu. Gwiritsani ntchito benchi yosinthika pambali pa madigiri okwana 45-60.
Ntchitoyi imapangidwa bwino ndi ziphuphu koma mungagwiritse ntchito mabulosi ngati muli ndi benchi yoyenera. Makina a Smith akhoza kugwiritsidwanso ntchito. Makina opondereza amagwira ntchito kumtunda kwa chifuwa chachikulu, chachikulu cha Pectoralis, komanso kutsogolo kwa mapepala ndi triceps.
Bench Press
Uwu ndiwo makina osindikizira a benchi , omwe nthawi zambiri amachitidwa pa benchi yosasinthika, mosiyana ndi kutsika ndi kuchepa makina. Makina osindikizira a bench amakupatsani ntchito yowonjezera yambiri ya minofu ya pectoralis. (Mitengo yowonjezera pamakina a pamwamba, omwe nthawi zambiri amatha.) Mungagwiritsenso ntchito makina osindikizira apachifuwa kuti apange zosiyanasiyana.
Decline Press
Pogwiritsa ntchito makina osokoneza bongo, mpumulo wa benchi umasinthidwa kuti thupi lanu lakumwamba lichepe pambali. Kupanga makina opatsirana kumachepetsa mbali yeniyeni ya pectoralis - mkatikati mwa ziphuphu zazikulu, zomwe zimaperekedwa kwambiri ndi anthu opanga thupi kuti apititse patsogolo pachifuwa.
Mukhozanso kuchita ntchitoyi pa makina a Smith. Ndipotu ena amagwiritsa ntchito makina a Smith.
Mapulogalamu Ofanana a Bar
Ngakhale ma divi ndizochita mwambo wa minofu ya triceps kumbuyo kwa mikono, mpweya wofanana nawo umapweteka kwambiri, makamaka pamene chifuwa chiri patsogolo kusiyana ndi cholungama.
Makina osiyanasiyana osakaniza alipo, ena amafuna kuti musamalire thupi lanu, ena ali ndi mapazi anu pansi.
Makina a Chifuwa cha Dumbbell
Makina osindikizira a dumbbell ndizochita masewera olimbitsa thupi kuti asakanikizidwe ndi makina osindikizira mabenki chifukwa chakuti maulendo opititsa patsogolo amayendetsa minofu ya pectoralis kuposa momwe amachitira nthawi zonse. Zozizwitsa zingabweretse misozi, zomwe sizowononga pang'ono. Lembani pansi pa benchi ndikukankhira pamutu kuti musasinthe.
Flys (Dumbbell, Cable ndi Pec Deck)
Mbalame zimakhala zovuta zomwe zimagwiritsidwa ntchito. Mungathe kuchita izi ndi benchi ndi dumbbells, ndi zingwe mu chingwe chimango, kapena ndi Pec Deck makina. Ntchentche ndizofunikira kwambiri kuwonjezeka kwa chifuwa komanso kugunda kwambiri Pectoralis.
Lonjezerani Dumbbell Flys
Mwinamwake ntchito zabwino kwambiri za ntchentche ndizomwe zimawombera. Musagwiritse ntchito zolemetsa zomwe zili zolemetsa kwambiri kuti muteteze mapewa ndi mapepala. Chitani 10-15 kachiwiri.
Zokankhakankha
Kuponyera modzichepetsa kumathandiza popereka chikondwerero pamene simukupeza zolemera kapena makina. Kupikisana kumagwira ntchito pamapewa ndi triceps.
Zisokonezo za Barumbbell ndi Barbell
Zokopa sizingokwera, kapena zimapangitsanso katchulidwe kowonjezera kapena zidutswa zazitsulo.
Yang'anani pamwamba pa benchi, mumakhala ndi mabala owala pamwamba pa maso, ndikumangirira mwamphamvu ndi manja pamtanda padera. Pewani pang'onopang'ono mabulosi kumbuyo kwa mutu ndi manja atatulutsidwa ndikubwerera ku malo oyambira. Izi ndizochita masewera olimbitsa thupi pachifuwa, triceps ndi mitsempha yambiri.
Fomu Yoyenera ndi Zabwino Zabwino
Pokhapokha mutaphunzitsa kukhala powerlifter mpikisano, palibe chifukwa chokankhira malire anu opititsa patsogolo ndi chifuwa, makamaka ngati mawonekedwe ndi kukula ndizo zolinga zanu zazikulu. Kuvulala kuyenera kuyenera kupewa, monga kuvulala kwa mfupa ndi mapewa kungakhale kowawa ndipo kumatenga nthawi yokonza.